success mindset, weight loss, Yoga

Stop Waiting For It to Happen

When ____ happens, then I can ______, then I will be.

You fill in the blank.

or maybe its a When I get _____________, then I could _______ then I will be ________________.

We postpone a lot of life and a lot of happiness by placing contingencies on things outside of our control.

“When I finish school then I will start working on my business plan, then I’ll be happy.”

“When the kids are taking care of themselves then I’ll go back to school and do what I enjoy. ”

“I will take vacations when I get a job that pays well, then I can feel relaxed. ”

“I’ll buy clothes I like/fit when I loose 20 pounds and then I will feel confident.”

Do you see how those things could never happen?

Most people work from HAVE, DO, BE.

But lets look at this from the flip side: What is it that you really want? What is that end feeling that you desire?

Is it that you want your own business eventually? Why?

Is it that you want to learn or feel educated?

Do you want to work to get vacations? Do you want vacations or do you want to relax?

What is it that you are really seeking?

And then the big question is, Are you giving yourself an obstacle course in life?

and if the answer is Yes; then why?

Do you not feel that you deserve it yet? You aren’t ready to be happy?

What is the fear?


  1. What do you want to BE? What do you want?

  2. What does that kind of person DO?

  3. What will that person HAVE?

Stop trying to do something different and start changing the mindset into the person you want to be. – A person that has those things thinks differently that a person that doesn’t.
You need to embody the mindset of your ideal version of you.

Start honoring your highest self today.
Know that you deserve anything your heart can desire.

If you want to learn then decide what you want to learn and find a way to learn it. Going to school isn’t the only way to learn. Research, go to the library, schedule time to watch YouTube channels, pick a topic and start writing  a paper on it.

If you want to start a business then maybe its time to stop watching 3 hours of netflix on Friday nights and use that to outline ideas and expand on them each week.

If you want to feel confident than start believing in yourself and that you are worth the clothes that make you feel good. When you feel good about yourself you will start taking better care of yourself. – You will be surprised where your mindset can take you. –

If feeling sorry for yourself, that you have gained weight makes you ironically find yourself at the end of a bag of sweets, imagine what will happen when you love and respect yourself 80 % of the time.


Take some time to write down a few things that you really want and the excuses you wrap them up in.

Then figure out what the end result is that you are really seeking.

Write down what habits that person would have and their mindset on life.

Write down what daily activities that person (or version of you) would do daily or weekly.

What kind of life would they have?

And then make a plan to start becoming that person. – Because you already have that within you, you just need to unburry yourself from all the excuses.

Stress Management, success mindset, Transformation, Yoga

10 Ways to Practice Self Care.

Here are ten ways to practice self care and mental health.

Some or most of these are things you might know, tell yourself you need more of in your life or maybe even hear other people tell you.
Of course, in no way do I expect you to wake up tomorrow and start incorporating all these at once. So, try adding one focus per day or even one focus per week to slowly integrate these into your life.

And if you would like more help infusing these into your routine, sign up for more info on my online course: Healing with Self Care

  1. Learning to know your limits.
    Boundaries. Stop allowing people to push you past your emotional or mental healthy boundaries. Of course its different if you are working on self-growth and purposefully pushing yourself to grow or something along those lines. But you should know that after 45 hours of working for the week you have hit your limit and you are doing more emotional draining than quality of work. Discover your limits and then set that boundary for your health.
  2. Knowing when to rest.
    Most religions are really good at this, they have established one day each week that they do not work. They devote that time to relationships & spiritual self care. However, you do not have to be a religious person to partake in this (unless your job doesn’t see this as a good thing…then totally pull the religion card). One day per week to take an extra long shower or bath, to spend time reading or writing, to sit and talk over hot tea….you get the picture right? One day to stop thinking about work or worry and just practice living in the moment.
  3. Food, bathing & tidiness.
    Duh, right? Yes, we do these everyday but how we do them and how we think about them can change. These can become healing self care practices or they can be to-do list items. Mindfully choose your food and mindfully eat with no distractions, allow a shower to become a meditation and cleansing ritual and tidy your home to reflect how you would like your mind to be.
  4. Having a system to decompress.
    After a super stressful endeavor, day or drama moment it is really good to know how to decompress in a healthy way…instead of turning to a pint of ice cream that you then regret next week. Maybe its a hot bath with candles, the hot tub or sauna at the gym, meditation in cozy clothes, a favorite place outside. Create a list to turn to.
  5. Stop stressing over things you cannot change and look at what you can.
    You cannot change it. So spending time thinking about what you could have done differently will not help. But you can make a list of 3 things you learned from it and then mentally commit to stop living in the past. Look at what you can do right now to get yourself where you want to be or what you can do right now to improve yourself and your life.
  6. Taking time to get to know yourself better, while learning to love yourself.
    Self-love! This is where its at! Stop waiting for someone else to treat you nice and lead by example. Let other’s see your expectation of care for you and they will rise to the occasion and if they don’t…well, you still have you and as your self worth increases you might start to see who you do and don’t need in your life. Take time to journal, go to yoga, find out your likes and dislikes, learn a new skill and date yourself.
  7. Incorporating things that bring you joy into your life consistently.
    An easy way to do this can be using your five senses: Smell, Touch, Taste, Sight, Hear. Diffuse some auromas that make you feel calm and happy, Have a cozy sweater or blanket, Sip on a delicious healthy tea, Have art or pictures that make you feel good, and play sounds or music that stimulate pleasure.
  8. A morning and evening routine.
    This can sound daunting if you are a person that tries to avoid routine. But try to think of it of not the stuff you need to get done, but instead the stuff you want to get done. Allow your morning and evening routine to be all the things that you want in your life and enjoy so that no matter what – you begin and end your day with happiness.
  9. Nurturing your spiritual self.
    This can be woven into you one restful day or your morning and evening routine, but I list it again because I really cannot emphasise enough, the importance of your spiritual self. Take time to listen to what your spiritual self is craving; maybe its to volunteer once per month or to write/journal. Its normally that thing you keep thinking you need..make that a priority and find a way to incorporate that into your day, week or month.
  10. Practicing Gratitude for the now and future.
    An Attitude of Gratitude will attract more of what it appreciates. Gratitude is the one thing that scientists have been able to prove in a lab setting that increases your happiness and in turn reduce your stress levels. Write 3 things you are grateful for, daily.

success mindset

Rewire your Brain to Beat Procrastination

Turn off the phone, tune into yourself, and be productive when it counts.

Have you ever found yourself staring at your phone or laptop, mindlessly checking social media or going down an internet rabbit hole when you’re supposed to be doing something else? So have I.

*Can you read this entire blog post?
85% of readers will not.
10% of those who do will skim some if not most parts. *

My name is [Izzy], and I’m addicted to information.
More specifically, I am addicted to the infinite and immediately available mental stimulation the internet offers in the form of information. And, according to scientists, I’m not alone. Information addiction is real, and is a perfect outlet for procrastination. After all, why would I want to perform some unpleasant task when I can sit and laugh at cat memes instead?

But procrastination can lead to negative consequences, from mental fatigue to missed deadlines that frustrate my manager. How did I become addicted to something so potentially destructive? And how do I recover for the sake of productivity? The answer to both questions is the same: neuroplasticity.

What fires together wires together” — Donald Hebb


Neuroplasticity, discovered back in the 1940’s by Donald Hebb, is how the brain changes (for better or worse) in response to repeated experience.

“Heady” stuff? Here’s a real-world example you might relate to:

My first encounter with the internet was transformative. As I clicked away, my brain thought “this is new and this is awesome!” and released some dopamine to motivate me to seek that rush of unexpected discovery again (and again, and again). As hours of web surfing went by, I became less tolerant of enduring boring, difficult, or stressful tasks and began choosing distraction over productivity. In other words, I wired my brain for procrastination.

Yeah, yeah…I’ll finish reading this later

Procrastination is a fact of life. According to Piers Steel, author of The Procrastination Equation, about 95 percent of people admit to putting off work (perhaps the other 5 percent didn’t get around to completing the survey). So, it’s safe to assume you, like me, are a procrastinator at times…you might even be procrastinating now. The good news is we can learn ourselves out of procrastination the same way we learned ourselves into it — by taking small, consistent actions that offer our brain a reward.

Use your mind to change your mind

There are seemingly endless strategies to overcome internet-fueled procrastination. I found the process below especially helpful, and hope you will as well.

Accept reality

You’re going to procrastinate from time to time — you’re only human and can’t do it all. In fact, it’s possible that beating ourselves up leads to more procrastination, making it harder to be effective. Have self-compassion and recognize there is a time for procrastination before and after your task, but for now you must focus.

Disconnect from the internet

The internet and your smartphone will demand your attention subconsciously — you’ve trained your brain for that. Place your phone in another room, with notifications and sound off. If you have to work on your computer, turn Wi-Fi off.

Be mindful

Take a few minutes to observe your thoughts and emotions. I find mindfulness meditation, particularly breathing meditation, a great tool for insight. When I began meditating, I held the common belief that to meditate “correctly,” my mind had to become totally blank. But to be truly mindful is to be aware of yourself without judgment. Noticing my thoughts and the emotions around them helps me understand what needs to be done next.

Prioritize what’s important

If, while observing, you noticed fear or anxiety around starting (or not finishing) a particular task, pay attention. These emotions are a great indicator of why you’re procrastinating. Whether you think you’re unable to do something well or simply want to avoid having to deal with it at all, use this insight to prioritize your tasks, and make the decision to work on one that seems especially difficult. Remember, the goal is not only to finish a task, but to make it easier to be productive in the future. Accomplishing difficult tasks will bring you the positive feelings necessary to rewire your brain.

Focus on one thing at a time

Once you’ve decided where to begin, focus on how to organize the task into small pieces (SMART goals are a great tool here). Don’t think about multi-tasking — this is single-tasking. Keep your focus on one part of the task at a time to avoid being overwhelmed about the outcome of the final product and the work required to get there.


Jump in

The hardest part of getting started is…getting started. A lot of this is because of the way we judge our thoughts — dismissing our efforts before giving them a chance to develop. Let go of your expectations and judgments and just BEGIN. Sometimes you can find a shortcut to help overcome the initial obstacles to productivity. For instance, templates are a great way to remove the stress of staring at a blank page. Every task likely has a similar hack to ease you into action.

Take a (timed) break

If you feel yourself getting overwhelmed, take a break. Set a timer for five minutes and do something else. You could return to breathing to clear your mind again, do some jumping jacks to get your blood flowing, or go outside for some fresh air — but do not allow yourself to check the internet or your phone.

CYA: Celebrate Your Accomplishments

When your task is finished, pat yourself on the back; you’ve earned some self-esteem. Procrastination is usually a response to the unpleasant feelings associated with a task. Rewiring your brain requires sending yourself different messages. Recognizing that you can move through difficult emotions and accomplish your tasks is crucial to replacing your negative thought patterns. Each success rewires your brain so that the next time you’re faced with a difficult task, you will approach it with more confidence, patience, and focus — and less urge to check your phone.

Don’t worry about perfection

Once your task is done, let it go. I could write this blog a million times, a million ways, and it would never be perfect — that’s just part of the deal. Accept imperfection, value the effort, and keep moving onto your next task.

Speaking of perfection, you likely won’t do any of these steps perfectly, but you’ll make progress. With repeated effort, you’ll become skilled at being productive when it matters, just like you became skilled at procrastinating. Be patient and kind to yourself as you grow. And, of course, give yourself a few minutes after you’re done with your task to hop on the internet for that sweet, sweet dopamine rush. Which reminds me, I was so busy writing this that I haven’t checked Facebook all day…

Written by Brian Daignault on October 4, 2018.

Original Post:

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Career, Stress Management, success mindset, Transformation

Burned Out

If you are experiencing high amounts of stress in your lifestyle, it’s important to maintain an awareness that burnout could potentially be looming in the future if you don’t take steps to avoid it.

An important first step is to know what you’re dealing with.

While the term “burnout” is often thrown around in discussions of stress, do you really know what it means and how it’s caused?


What Is Burnout?

Burnout is a reaction to prolonged or chronic job stress and is characterized by three main dimensions: exhaustion, cynicism (less identification with the job), and feelings of reduced professional ability. More simply put, if you feel exhausted, start to hate your job, and begin to feel less capable at work, you are showing signs of burnout.

The stress that contributes to burnout can come mainly from your job, but stress from your overall lifestyle can add to this stress, and personality traits and thought patterns, such as perfectionism and pessimism, can contribute as well.

The term “burnout” is a relatively new term, first coined in 1974 by Herbert Freudenberger, in his book, Burnout: The High Cost of High Achievement. He originally defined burnout as, “the extinction of motivation or incentive, especially where one’s devotion to a cause or relationship fails to produce the desired results.”

While burnout isn’t a recognized clinical psychiatric or psychological disorder, there are some similar features between burnout and diagnosable conditions, such as depression, anxiety disorders, or mood disorders. However, burnout is much more common. For example, it’s estimated that 25 to 60 percent of practicing physicians experience burnout. It’s also less severe, more temporary in duration, and clearly caused by situational stressors rather than a biologically mandated chemical imbalance. (It’s kind of like depression’s non-clinical, less intense cousin that just comes for a visit and leaves when you reduce the stress in your life.)

Symptoms of Burnout

It can be difficult to recognize when you’re slipping from a state of chronic stress to burnout. A general sign of burnout is when you feel like giving up, or you simply can’t motivate yourself to put in the (often high) effort that’s needed to do the work that’s required of you — or to care. Feelings of dread about going to work can be a sign as well. More classic symptoms include the following:

The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, wha

Depleted Physical Energy

Prolonged stress can be physically draining, causing you to feel tired much of the time, or no longer have the energy you once did. Getting out of bed to face another day of the same gets more difficult. If this is severe, it can also be a sign of depression or physical illness, so consider talking to your doctor if you feel there is something more serious happening. But if you find a general sense of avoidance developing, this could be a sign of burnout.

Emotional Exhaustion

This is when you feel impatient, moody, inexplicably sad, or just get frustrated more easily than you normally would. You feel like you can’t deal with life as easily than you once could. Again, if moodiness becomes severe enough to affect your relationships or ability to do your job, it may be a good idea to talk to someone.

Lowered Immunity to Illness

When stress levels are high for a prolonged amount of time, your immune system does suffer. People who are suffering from burnout usually get the message from their body that something needs to change, and that message comes in the form of increased susceptibility to colds, the flu, and other minor illnesses (and sometimes some not-so-minor ones).

Less Investment in Interpersonal Relationships

Withdrawing somewhat from interpersonal relationships is another possible sign of burnout. You may feel like you have less to give, or less interest in having fun, or just less patience with people. But for whatever reason, people experiencing burnout can usually see the effects in their relationships.

Increasingly Pessimistic Outlook

When experiencing burnout, it’s harder to get excited about life, harder to expect the best, harder to let things roll off your back, and harder to “look on the bright side” in general. You may also feel unmotivated or defeated in general, and less confident that you can make things better. Because optimism is a great buffer for stress, those suffering from burnout find it harder to pull out of their rut than they normally would.

Increased Absenteeism and Inefficiency at Work

When experiencing job burnout, it gets more difficult just to get out of bed and face more of what’s been overwhelming you in the first place. This may be an unconscious defense against burnout, but those experiencing it tend to be less effective overall and stay home from work more often. (This could also be due to increased illness resulting from lowered immunity, as discussed above.) This is part of why it makes sense for workers to take some time off before they start feeling burned out, and why it makes sense for employers to refrain from running their workers into the ground; they might not get back up so quickly!

self care

What Causes Burnout?

Burnout has many causes. They fall into the main categories relating to job structure, lifestyle features, and individual personality characteristics. For example, those who work at jobs that have a heavy workload with low recognition or compensation, unclear requirements, and heavy consequences for mistakes are at a greater risk for burnout. Those who are perfectionistic burn out more easily as well. And those with busy lives and little ability for self-care are likewise at a greater risk.

If you think you’re at risk of experiencing burnout, you can explore resources on self-care and finding satisfaction at your current job. And if you feel that your symptoms are affecting your life significantly and you need help coping, there are many treatments that can help, and talking to a professional can be a good idea.

Nicole Reed

7 days



nutrition, success mindset, Sustainability

Sustainable Mindset

We see a lot of new products flooding the market, these eye catching sustainability products get our interest by using ingenuity, creativity and reducing waste but why aren’t more people buying them?

Simple answer:
They are slightly more expensive and made in USA.

Bigger Answer:
In order for us to rebuild America “To Make it Great Again” we have to use our wallets with our consumer choices. If we want to keep the products being produced here we need to show that we are ready to buy products from here.

The Bigger Problem is that we are a nation of consumption; we buy, comsume and accumalate far more than we need. Instead of buying 8 t-shirts for $15/each we could buy 4 that we really love and use at $30/ea.
We arn’t spending any more money and we arn’t really getting less either because I think we can all agree that we have A Lot of clothes in the closet that we hardly touch.

Habits and Instant gratification is what fuels the American Business Market.

Read more about the minimal life and how it helps us think clearer here:
Clear the Clutter, Clear your Mind.

We have been trained through years of marketing that more is better. The survival mode in us and insurities tells us to stock up like we are prepparing for a hard winter. But in all reality we live in a world that we don’t need to hoard or stock up on anything.

….Often we are a 10 minute drive from a grocery store or clothing store.

Who are you supporting when you buy?
By becoming more mindful time and time again with each thing we do we can prevent living our life on autopilot.
Its good to occassionally question why you do what you do.
Is a choice you like or is it something that society tells you that you should choose.


Read more: Are Your Thoughts Your Thoughts or Everyone Elses?

So, How do you make more sustainable choices on the path to live greener, more simple, and more sustainable?

  1. OBSERVATION: Notice what you consume. What bottles, plastics and such fill your garbage can daily? – Make a list and see how can you get those items without all the waste.
    Often Farmer’s markets or sustainable markets have options.
    Pinterest has some super cute ways to make veggie bags out of old t-shirts.
    Just know that being sustainable isn’t about buying a bunch of fancy new items to not make waste, its about living more simple and not producing as much waste.
    (Example: You don’t need 5 cute water bottles…just 1-2 that might be made of sustainable products and/or made in the US)
  2. COMMUNITY: Hang out with other people who are sustainable or support local businesses. This is how you get your reviews…Amazon doesn’t know everything on this topic. Farmer’s markets, Yoga Classes, Local Craft Fairs, Community Pot-lucks…
  3. Notice feelings of wanting to consume, desires to go shopping or over eat.
    Often behind those desires are feelings and those feelings are seeking a distraction or a filler and quick fix for external products. It might make us feel good for the day or week but “things” don’t fix our emotions or problems.
    Take a moment and create a game plan of other activities you can do instead that would make you feel better: call or text a friend, go for a walk, make a craft or art, have tea with a friend, cook a meal, do something on that never ending to-do list…

Read more: The Feelings behind the Desire to Consume.


HIRE A COACH: If you have a lot of goals you are working toward and you need the accountability of a coach and someone to call or text when an obstacle arises, you may need a success coach.
Contact us by clicking on the contact form and let us know if you would like more information.